Tag: prep

Nutrition

Meal Ideas for the Week: Whole Food Edition

Corie Muldoon

As we strive to nourish our bodies with more whole foods… it’s important to have a variety of delicious and easy-to-prepare meal ideas.

Breakfast, lunch, dinner, snacks, desserts.

In this post, we’ll share some simple and nutritious meal ideas to inspire your weekly meal planning.

Breakfast Ideas (Fruit-Only)

  • Banana and Apple Slices
  • Orange and Grapefruit
  • Watermelon and Pineapple Chunks
  • Fresh Berry Bowl (strawberries, raspberries, blackberries)
  • Banana and Blueberry Smoothie

Lunch Ideas

  • Spinach Salad with Chickpeas, Tomatoes, and Vinaigrette
  • Whole Grain Wrap with Hummus, Cucumber, and Bell Peppers
  • Quinoa and Black Bean Bowl with Roasted Vegetables
  • Lentil Soup with Whole Grain Bread
  • Raw Vegetable and Avocado Salad

Dinner Ideas

  • Vegetable Stir-Fry with Brown Rice and Tofu
  • Black Bean and Sweet Potato Tacos
  • Grilled Portobello Mushroom Burgers with Side Salad
  • Quinoa and Vegetable Bowl with Lemon-Tahini Sauce
  • Lentil and Vegetable Curry with Jasmine Rice

Snack Ideas

  • Carrot and Celery Sticks with Hummus
  • Apple Slices with Almond Butter
  • Trail Mix with Nuts, Seeds, and Dried Fruit
  • Cucumber and Tomato Slices with Balsamic Vinaigrette
  • Energy Balls made with Oats, Nuts, and Dried Fruit

Dessert Ideas

  • Coconut Yogurt Parfait with Granola and Berries
  • Banana Nice Cream with Peanut Butter and Chocolate Chips
  • Oatmeal Cookies with Coconut Sugar and Nuts
  • Chia Seed Pudding with Coconut Milk and Fresh Fruit
  • Smoothie Bowl with Frozen Berries, Banana, and Coconut Yogurt

These meal ideas are designed to be simple, delicious, and packed with nutrients.

✨ Feel free to get creative and change them to suit your personal preferences and dietary needs ✨

Getting Started, Nutrition

CC’s Plant-Based Meal Plan

Corie Muldoon

Breakfast

  • Fruit (pieces or smoothie)

Meal #1

rice and beans

  • Jasmine rice
  • Black beans
  • Bell pepper
  • Tomato
  • Cucumber
  • Salt and pepper
  • Spinach

Meal #2

roasted red pepper gumbo

  • Tomato basil soup
  • Jasmine rice
  • Kidney beans
  • Red bell pepper
  • Onion
  • Zucchini
  • Chili powder
  • Salt and pepper
  • Arugula

Meal #3

oatmeal, pancakes, muffins

  • Oats
  • Peanut butter (peanuts & salt only)
  • Bananas
  • Blueberries
  • Pure maple syrup
  • Peanuts or cashews
  • Almond or soy milk

Meal #4

pasta primavera

  • Pasta
  • Pasta sauce
  • Tofu or tempeh
  • Mushroom
  • Onion
  • Sweet corn
  • Salt and pepper
  • Garlic powder
  • Oregano
  • Spinach

Meal #5

tofu bowl

  • Jasmine rice
  • Tofu
  • Sweet potato
  • Green bell pepper
  • Tomato
  • Salt and pepper
  • Cilantro
  • Spinach

Meal #6 (salad)

  • Mixed greens
  • Baby carrots
  • Cucumber
  • Tomato
  • Pistachios

Add-ons

add these to your savory dishes to enhance flavor and nutritional value

  • Salsa
  • Hummus
  • Tahini
  • Guacamole (pico de gallo + fresh avocado)
  • Honey mustard (mix spicy brown mustard + pure maple syrup)
  • Liquid aminos (similar to soy sauce in flavor and texture)
  • Nutritional yeast (dairy-free cheesy seasoning)

It’s important to note here to check the ingredients on the packaging of any processed goods you purchase. I try to stick to making homemade add-ons to keep the dish as natural as possible.

Goal


If you haven’t noticed yet, this meal plan is 100% whole-food plant-based! It’s a super clean and simple diet that will for sure increase your energy levels and overall health if you stay consistent!

For more on a plant-based diet, read > here <

I created this little meal plan as a guide for my personal reference. To keep things fun, I simply swap different ingredients in & out and prep the dish differently depending on what I’m feeling for: fried, baked, raw, etc. I’m alwaysss on Pinterest pining new recipes to try!

Happy eating!
x Corie

Nutrition

Healthy Snacks

Corie Muldoon

By now in your health and fitness journey, I’m sure you’ve found that eating whole food is the key to feeling better.

If you’re looking for an easy place to start, I’ve got you: healthy snacks.


What are healthy snacks?

Healthy snacks are a small portion of food consumed between your everyday regular meals.

They include a high amount of vitamins, are low in saturated fat, low in added sugars, and have a low-sodium content.

Ideally, these healthy snacks follow the whole-food plant-based diet.

Healthy snacking is essential for those in the midst of a busy day and are looking for an energy boost.


Tips for healthy snacking

Find healthier substitutes for high-fat snacks

If your favorite snack is potato chips and dip, try baby carrots and hummus – or better yet try out a new recipe and make your own chips at home (fun solo or date night idea).

Make snacks interesting

If the idea of a plain piece of fruit doesn’t appeal to you, try a smoothie bowl with fun toppings like nuts, seeds, coconut flakes, chocolate drizzle (cacao powder, plant-based milk, pure maple syrup), sea salt.

Be prepared

Have snacks ready for when you get hungry; make sure to pack a lunchbox and keep healthy snacks with you at work, school, in your car, and at home.

If you have a healthy snack in-sight and on-hand, you’re more likely to steer away from the fatty foods and reach for the healthier alternative.

Remember that the key to long-term results is choosing the healthy alternative time and time again, consistently overtime.


Healthy snacks examples

  • Fresh fruit bowl
  • Apples and peanut butter
  • Oatmeal with pure maple syrup, cacao powder and fruit
  • Nuts and raisins trail mix
  • Baby carrots with hummus
  • Cucumber slices with homemade bean dip
  • Granola cereal topped with fresh bananas
  • Low-fat, low-sodium popcorn
  • Whole-grain crackers with avocado (+ hot sauce)
  • Sliced tomato with black pepper
  • Edamame with sea salt
  • Fruit smoothie with chia seeds (+ flax seeds)

Healthy snacking combos are endless!


Read your labels

As always, remember to check your labels. A jar of peanut butter can have 5 weird ingredients for example, or just 1-2 normal ones (peanuts, maybe salt).

You may have to look at a few brands before choosing the best, however those small switches make all the difference.

Take that extra 30 seconds to be sure of what you’re buying because that’s what you’re ultimately fueling yourself with. Health starts at the grocery store.


Wrapping Up

A great first step to better health is to think about what you normally like to snack on and how can you make it healthier. If you have any questions or need more ideas / feedback, just comment below or message me, I got you!

Enjoy the moment, enjoy the food, one snack at a time 🙂